Trail running help from running time online
Drills that Help Avoid Sprains and Strains on the Trail
Lisa Smith-Batchen's recommended routine
By Allison Pattillo
As featured in the issue of Running Times Magazine
An endless soft and loamy trail, dappled light, wildflowers dotting the landscape—what an amazing run…until you trip over an errant root and land face-down in the dirt. Trail running offers unparalleled beauty, solitude and, yes, hazards. But with some basic drills, you’ll be better able to navigate challenging terrain and get the most out of your runs. Drills usually focus on developing agility, core and the fast twitch muscles, which are imperative to navigating rocks, roots, log bridges, scree fields and curious critters.
Lisa Smith-Batchen, of Jackson Hole, WY, who just finished her 2,500-mile Running Hope Through America odyssey, does intense drill workouts three times a week and teaches a core functioning class. Her drills require minimal equipment and are scalable depending upon ability. Try adding the following exercises to your routine for improved power and responsiveness on the trail. Start with 30-second sets of each exercise with a 10–15 second rest between sets. As you are able, amp up the workout by doing two or three 30-second sets of each, aiming to work up to three sets of 1 minute per exercise. The second you lose proper form stop doing the exercise. Smith-Batchen likes to end her workouts by walking barefoot in the grass, focusing on toe curls and attempting to rip grass with her feet.
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